Health News

The Importance of Omega-3 Fatty Acids and Why They’re Crucial to Your Health

Omega-3 fatty acids are one of the most elusive nutrients in the typical American diet, and one that many people miss out on getting enough of. Unlike omega-6, omega-3 is not found in many commonly consumed foods, so most people have to be intentional about getting adequate amounts of this beneficial fatty acid. Gaining a clear understanding of the importance of omega-3 fatty acid for adults and children alike can have a profound effect on your overall health. Here is what you need to know about the importance of omega-3 fatty acids and why you should be purposeful about consuming them regularly.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are a type of polyunsaturated fat, a type of fat that the body is unable to make on its own. Because the body cannot produce omega-3, it is designated as “essential,” meaning that it must be obtained via the diet.

There are various unique types of omega-3 fatty acids, distinguished by their structure and size. The three most common types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

Where to Find Omega-3 Fatty Acids

So if your body does not naturally produce these essential fatty acids, where can you find them? The best source of omega-3s are oily fish. Good choices include salmon, trout, mackerel, sea bass and sardines. You can also get minimal amounts of ALA by eating flax seeds, chia seeds, walnuts and various plant oils. If you know that you are not likely to consume these food products, you would be wise to look into getting your omega-3 fatty acids through a high-quality dietary supplement.

The Difference Between Omega-3 and Omega-6 Fatty Acids

It is important that you do not confuse omega-3 fatty acids with their omega-6 counterparts. While both types of fatty acids deliver benefits to the body, there needs to be a proper balance between the two in order to reap optimal benefits. Similar to omega-3s, omega-6s are considered to be essential fatty acids.

Omega-6 fatty acids are found primarily in seeds, nuts, leafy vegetables, grains and vegetable oils. These fatty acids help to promote bone health, keep your metabolic system in check, encourage healthy skin and hair growth and much more.

Most Americans tend to consume an unhealthy ratio of omega-6 fatty acids to omega-3 fatty acids. While the optimal ratio would be somewhere between 1:1 and 4:1, ratios between 15:1 and 17:1 are more realistic when following a typical Western diet. This is primarily because Americans tend to consume large amounts of cooking oils and grains that contain omega-6 as opposed to eating more foods that boast a high amount of omega-3s.

Too much omega-6 intake is harmful, leading to excess amounts of inflammation in the body. The good news is that you can counteract this abundance of omega-6 by being mindful about consuming more anti-inflammatory omega-3 fatty acids.

The Importance of Omega-3 Fatty Acids

There is no shortage of benefits to getting an adequate amount of omega-3 fatty acids in your diet. Here are a few of the key benefits to consider.

Anti-inflammatory Agent

Sufficient amounts of omega-3s will act as an anti-inflammatory agent.

Heart Health

In addition to boosting overall heart health, omega-3s work to regulate the body’s blood clotting function.

Thyroid Function

By regulating thyroid function, you will also enjoy a better metabolic response.

Mood Booster

Consuming just a small amount of omega-3 fatty acids can produce a meaningful positive effect on your mood. Not only will omega-3 naturally boost your emotional and mental health, but it can also improve sleep quality.

Bone Health

By positively affecting the calcium balance throughout your body as well as membrane function, adequate amounts of omega-3s will promote bone health.

Immune System Function

Taking in the right amount of omega-3 has also been shown to promote solid immune system function and gut health.

Signs You May be Deficient in Omega-3s

There are a number of signs that you can watch out for to determine if you may not be getting enough omega-3s in your diet. Many individuals diagnosed with depression determine that they are low in omega-3 intake. Some people first notice the deficiency when the health of their skin begins to deteriorate. Skin that unexplainably becomes dry or irritated could be a sign of an omega-3 deficiency.

In the same way omega-3 intake can promote healthy and hydrated skin, it also helps to keep your hair looking its best. Hair that suddenly appears dry or brittle may be the result of not getting enough omega-3 in your diet. This fatty acid also plays an important role in maintaining good eye health. One last telling symptom of an omega-3 deficiency is recurring joint pain or stiffness in the body.

While there is no specific test to measure the levels of omega-3s in your body, your health care provider can look for clues in other lab results to try to determine if you need to increase your intake of this crucial fatty acid. Aside from including more omega-3 rich foods in your diet, taking a high-quality dietary supplement like Resverchron can help you get an adequate amount of omega-3’s, along with other important vitamins and minerals.

Omega-3 Fatty Acid Recipes

Now that you know what omega-3 fatty acid is, why it is important and the signs that you may be deficient, you can take control over this part of your health and take the necessary steps to boost your intake of this essential fatty acid. Below are a few simple and delicious recipes to get you started.

Poached Salmon Salad

Ingredients

Salmon:
1/4 c. dry white wine
1/4 c. water
2 (6 – 8 oz. filets) wild-caught salmon
2 tbsp. butter, softened
1 – 2 tsp. parsley
salt and pepper to taste

Salad:
1 1/2 c. lettuce of choice, chopped into bite-size pieces
1/4 small red onion, chopped
1 avocado, cut into 1/2-inch pieces
2 tbsp. red wine vinegar
2 tbsp. olive oil
1/2 c. fresh parsley
salt and pepper to taste

Directions

Put white wine and water in a large, non-stick skillet. Heat over medium-high heat for about five minutes.
Add salmon filets, dotting with softened butter. Season with parsley, salt and pepper.
Bring liquid to a boil, then reduce heat to medium. Poach salmon at medium heat for 10 to 15 minutes, or until flesh is opaque.
Combine lettuce, red onion, avocado, red wine vinegar, olive oil and parsley in a large bowl. Salt and pepper to taste. Place poached salmon filets on top of the salad and enjoy!

Omega-3 Smoothie

This delicious and simple-to-make smoothie provides a number of omega-3-rich ingredients. Enjoy daily for a healthy boost of the omega-3 fatty acids your body craves!

Ingredients

8 oz. non-dairy milk of choice (coconut, flax or almond milk work well)
1 banana, peeled
1 c. spinach
1 tbsp. peanut butter or almond butter
1 tbsp. walnuts, chopped
1 tbsp. flax seeds, ground
1/2 tbsp. chia seeds

Directions

Combine all ingredients in a blender.
Blend until smooth. Pour into a glass and enjoy!

No-Bake Omega-3 Energy Balls

These yummy and nutritious no-bake energy balls can be enjoyed as a snack or healthy dessert by adults and kids alike.

Ingredients

1 c. walnuts or almonds, chopped
1/2 c. green pumpkin seeds (pepitas)
1/2 c. rolled oats
1/2 – 3/4 c. raw honey
5 tbsp. cocoa powder
3 tbsp. peanut butter (or nut butter of choice)
2 tbsp. flax seeds
1 tbsp. coconut oil
1/4 tsp. Himalayan sea salt

Directions

Add nuts, pumpkin seeds and flax seeds to food processor. Pulse until finely ground.
In a medium bowl, combine nut/seed mixture with rolled oats, cocoa powder and sea salt. Mix well.
Add honey, nut butter and coconut oil. Stir until smooth.
Form mixture into tablespoon-size balls.
Place on cookie sheet or plate and put in refrigerator for 10 – 15 minutes, or until firm.

Research Update: Gut Microbes Influence Mood, Bone Strength and Cancer Risk

Jan 22 by Ewcopywriting

In recent years, a great deal of new information has been uncovered by scientists regarding the role of the gut microbiome in overall health and well-being. That body of information is rapidly expanding as scientists increase their understanding of just how vital maintaining a healthy gut microbiome is to immune system function, disease prevention, heart health and optimal mental health. New information links gut microbes to bone strength, mood and cancer risk. Diet is a major influence on gut microbiome health, underscoring the critical importance of healthy eating.

How Gut Microbes Impact Mood

While there are already established links between gut microbiota and brain functioning and mood disorders, a new study suggests yet another connection. Published by the North American Menopause Society (NAMS), the study found a connection between the amount of fiber in the diet and the risk of depression in premenopausal women. Researchers attributed this to the link between dietary fiber and gut microbiome health, as well as the role of gut-brain interactions in mood regulation and brain function.

According to the study, postmenopausal women didn’t experience as much depression risk reduction connected to dietary fiber as the premenopausal women did. Researchers suggested that this has to do with the way estrogen impacts the balance of gut bacteria, pointing to the difference in estrogen levels between the two categories of women. This study confirmed the importance of diverse and balanced gut bacteria.

The Role of Gut Microbes in Bone Strength

A number of studies have demonstrated that the gut microbiome plays a role in bone strength. Researchers have found that gut bacteria are involved in the modification of bone tissue, impacting overall bone strength. Gut microbiota also have a role in the regulation of bone density loss as estrogen levels decrease.

Researchers using mice demonstrated with fecal transplants containing segmented filamentous bacteria (SFB), a gut microbe that breaks down bone, that the gut microbiome can affect bone structure and density. The eventual goal of such research is to improve treatments for diseases and chronic health conditions that target the bones, such as osteoporosis.

Gut Bacteria and Cancer Risk

Microbial balance and a robustly diverse, healthy gut microbiome are important for keeping undesirable microbes in check. Enterotoxigenic Bacteroides fragilis (ETBF), a microbe typically located in the colon, has been connected to increased breast cancer risk, as well as to colon cancer. In animal studies involving mice, colonizing their breasts or gut tissue with this microbe consistently resulted in tumor cell growth and metastatic progression of those cells.

In another intriguing cancer related study, researchers found some evidence that a healthy gut microbiome may contribute to better breast cancer outcomes in relation to chemotherapy treatment success. This was a very small study, involving just 42 women; 21 with early stage breast cancer and 21 healthy women. However, the results have led researchers to plan further research and larger studies.

Gut Bacteria Impacts Numerous Health Issues

Scientists have connected the health of the gut microbiome to a wide range of health conditions. These include type 2 diabetes, cardiovascular disease and obesity. Some studies show that gut microbiome health can even influence how severely a person is impacted by Covid-19. People who had to be hospitalized due to severe Covid-19 symptoms were more likely to have a less healthy gut microbiome and a poor balance between good and bad gut bacteria. That probably relates to the role of gut bacteria in immune system function, which is essential to fighting off illness and disease.

New research, building on established links to cognitive development and function, indicates that the gut microbiome may even play an important role in the sleep-wake cycle, influencing the circadian rhythm and the production of serotonin and dopamine. Part of the influence of gut bacteria in these processes has to do with their role in the chemical reactions involved in the production of those substances, as well as their part in the chemical reactions that help make up the brain’s communication system.

A Healthy Diet is Essential to Gut Health

The daily diet is the key element when it comes to the health of the gut microbiome. In fact, researchers have been able to connect specific microbes to specific foods. In the future, that may be able to help produce detailed, food-specific diets to help people with a high risk of a particular disease reduce that risk via modification of their gut bacteria. The typical Western diet, all too often based heavily on overly processed foods, tends to be high in fat and sugar, and low in fiber and nutrition. This diet damages the diversity of gut bacteria that is so essential to overall health and well being.

Feed Your “Health Partners” Well

Your gut bacteria operate as important partners in your physical health, mental well-being and cognitive function. Feed them – and yourself – well for optimal health. Enjoy a varied, diverse diet and you’ll have a diverse collection of gut bacteria. Include real, whole foods, including plenty of fresh fruits, vegetables, legumes and beans in the daily diet. Reduce the use of highly processed foods with a goal of eliminating them altogether. Taking a high-quality supplement that provides both prebiotics and probiotics can also help promote a healthy balance of gut bacteria. Ensuring you are feeding your body what it needs to keep your gut microbiome healthy and diverse will undoubtedly improve your overall health.

The Important Yet Little-Known Health Benefits of Vitamin K

Jan 18 by Ewcopywriting

As new research continues to uncover the vast range of benefits of vitamin K, it’s more important than ever to ensure you are getting enough of this essential nutrient.

What Should You Know About Vitamin K?

As far back as 1929, research into sterol metabolism found that a previously unrecognized compound was linked to blood coagulation, prompting researchers to identify the various proteins that carried it in the blood. This first step led to the cataloging of phylloquinone and menaquinone as primary carriers of this substance.

Later, in 1943, Danish researcher Henrik Dam was conducting a study on baby chicks and the effects of a cholesterol-free diet. He noted that the chicks exhibited excessive bleeding, which did not subside even after he resumed feeding the chicks a normal diet. After examining the chicks more thoroughly, the researcher determined that the chicks suffered from a deficiency of a specific anti-hemorrhagic compound. Since coagulation is spelled with a “K” in Danish, Henrik labeled the compound vitamin K. Dam won the Nobel Peace Prize in 1943 for this discovery.

In the 1970s, continued research led to the discovery that certain proteins throughout the body relied heavily on the presence of vitamin K, leading to the term “vitamin K-dependent proteins” or VKDPs. This previous research led to the discovery of the first bone protein that was dependent upon VKDPs, which has been labeled osteocalcin. Moving forward, scientists continued to find that other bones throughout the body depended upon vitamin K for growth and strength.

While research still continues, we have already found that vitamin K plays a significant role in bone health and the health of other components of our biology. In discovering the importance of this nutrient, researchers have been able to pinpoint the signs of a vitamin K deficiency.

Signs and Symptoms of a Vitamin K Deficiency

easy bruising
blood clots under nails
bleeding of the mucous membranes
black or bloody stool
sudden bleeding of the brain in severe cases

What Are the Health Benefits of Vitamin K?

Better Bone Health

Scientist have found that people with a lower vitamin K value have an increased risk of degenerative bone diseases, such as osteoporosis. The nutrient also helps fortify bone strong and maintain healthy bone density, reducing the risk of breaks and fractures.

Improved Memory

In older adults, cognitive decline is common and usually includes some memory loss. However, adults aged 70 and older exhibited better episodic memory when they had a higher concentration of vitamin K in the blood. Episodic memory involves recalling specific memories from past dates or times, so vitamin K may be vital in helping to protect against some long-term memory loss.

Prevent Cardiovascular Disease

Your heart health may be improved by maintaining healthy levels of vitamin K as well. When this nutrient is present in the blood, it prevents blood from mineralizing in the arteries. As a result, there’s less plaque buildup and blood pressure levels are better regulated. In this way, the heart can pump more efficiently.

What Are Some Ways to Naturally Get More Vitamin K?

Although researchers continue to uncover the benefits of vitamin K, it’s already known to be an essential nutrient. Fortunately, there are many natural ways to get more vitamin K. To ensure you get the vitamin K boost your body needs, try these natural sources of this essential nutrient.

Leafy Greens

The best sources of vitamin K are leafy greens, which is why it’s important to add spinach, kale and mustard greens to your diet. By way of an example, a half cup of collard greens contains 386 mcg of vitamin K, or 322 percent DV. When eaten raw, Swiss chard, another leafy green, contains the same amount as cooked collard greens.

Broccoli

When cooked, broccoli is another good source of vitamin K. A half cup of steamed broccoli contains 110 mcg (92 percent DV). If you increase that serving to 100 grams, there will be 141 mcg (118 percent DV) of vitamin K in that serving.

Brussels Sprouts

Although Brussels sprouts isn’t a popular food, it is very nutritious. Among the highly valued nutrients it contains, a half cup of this veggie provides 109 mcg (91 percent DV) of vitamin K. A 100 gram serving will provide the body with 140 mcg (117 percent DV) of this nutrient.

Pork Chops

A three ounce serving of pork chops contains a good supply of vitamin K, measuring out at 59 mcg (49 percent DV). As with the vegetables, increasing your serving size to 100 grams will give you a larger amount of vitamin K. You can get 69 mcg (57 percent DV) of the nutrient in the larger portion size.

Chicken

If you tend to prefer poultry over red meat, you can also get 51 mcg (43 percent DV) of vitamin K in a three ounce serving of chicken. If you increase that to 100 grams, the amount of vitamin K you would get with that serving would be 60 mcg (50 percent DV).

Taking a Supplement That Provides Vitamin K

If you are worried that you are not getting enough vitamin K in your diet, you may consider taking a high-quality dietary supplement that provides vitamin K, such as Vitachron. Vitachron is a multivitamin/multi-mineral formula specifically designed to provide the right nutrients at the right time of day.

Consult your doctor before increasing your vitamin K intake via a supplement if you are on any medications or have a health condition. Although researchers haven’t found tolerance limits, taking too much of the nutrient may adversely affect your health. For example, you might feel a tingling sensation in your fingertips or toes. Additionally, it may interact badly with blood thinners, cholesterol-reducing drugs, weight loss drugs and other medications.

Ensuring you’re getting enough vitamin K without overdoing it can help you enjoy all of the benefits this nutrient has to offer.

Complete Guide to the Health Benefits of Curcumin

Jan 13 by Ewcopywriting

One of the hottest trends in health and wellness is curcumin, a compound found in the popular spice turmeric. Turmeric is actually comprised of over 100 distinct compounds. The most significant of these compounds is curcumin. Here is what you need to know about the health benefits of curcumin and why many health enthusiasts are diligent about making it an integral part of their diet.

What is Curcumin?

The health benefits of curcumin, a compound found in the spice turmeric, are becoming more widely known. Turmeric is a plant that hails from Central America and India whose root is used as a common ingredient in most Indian cuisines. Its distinctive bright yellow color is easily recognized; it is the curcumin it contains that gives turmeric this unique color.

The Mayo Clinic defines curcumin as a functional food. This designation means that the food has potentially positive health benefits above and beyond the basic nutrition that it provides. Here are a few of the standout nutritional facts when looking at one tablespoon of ground turmeric.

approximately 25 calories
4.4 grams of carbohydrates
less than one gram of fat
1.4 grams of fiber
measurable amounts of iron, manganese, vitamin B6 and potassium

Health Benefits of Curcumin

Boasting a host of antioxidants and numerous anti-inflammatory benefits, there is no doubt that curcumin is a nutritional superstar. While it can be challenging to list all of the health advantages of this spice, here are a few of the key benefits that you need to be aware of.

Anti-inflammatory Agent

One of the most promising bodies of research regarding curcumin suggests that it acts as an anti-inflammatory agent in the body. This makes it potentially beneficial for people fighting inflammatory conditions such as diabetes and arthritis.

Improves Skin Health

Curcumin’s anti-inflammatory properties also make it an effective compound for promoting the health of your skin. In addition to boosting the radiance of your complexion, curcumin can also soothe acne symptoms, help to protect against psoriasis and eczema flare-ups and increase the rate of wound healing.

Promotes Cellular Health

One of the most studied potential benefits of curcumin consumption is how the compound may be able to help protect cellular health. A growing amount of research is beginning to demonstrate that curcumin may target cells that can lead to cancer development. The strongest correlation has been seen in the protection against unhealthy cell growth in the breast, bowel, stomach and skin. This protection can be largely attributed to the ability of curcumin to guard against free radicals.

Supports Weight Loss Efforts

Many people turn to curcumin as a tool to help them in their weight loss efforts. Preliminary research shows that this herbal compound is supportive in the quest to maintain a healthy weight.

Helps Maintain a Healthy Mood

In a study on rats, it was demonstrated that a higher intake of curcumin increased levels of the body’s brain-derived neurotrophic factor (BDNF). Lower levels of BDNF have been linked to an increased rate of depression.

Protects Cognitive Health

Like depression, the onset and acceleration of Alzheimer’s disease is also related to a decrease in BDNF. By helping to keep the critical nerve cells healthy and functioning at optimal levels, the addition of curcumin to the diet may also help protect against degenerative cognitive conditions. The way curcumin works to guard the memory and boost overall brain function may also be related to its ability to promote healthy levels of BDNF.

How to Incorporate Curcumin Into Your Diet

Now that you understand all of the healthy benefits of curcumin, you are probably wondering how you can incorporate this spice into your diet. Here are just a few of the ways that you can make this compound found in turmeric an integral part of your healthy eating routine.

Blend it Into Your Next Smoothie

Fresh turmeric root is a great addition to your morning smoothie. You can also add a bit of the ground spice to get in your daily dose of curcumin. While it normally possesses a strong flavor, putting turmeric in a smoothie will usually disguise it when used in moderation.

Here is a great, easily customizable recipe that will give you all of the health benefits of curcumin in a convenient and delicious smoothie that can be enjoyed daily.

Turmeric Fruit Smoothie

Ingredients

1 – 1 1/2 c. dairy-free milk of choice (coconut or almond milk works great!)
1 banana, peeled and chopped
1 c. fruit of choice, chopped (mango, blueberries, goji berries, pineapple, orange and papaya all work well)
2-3 inches fresh turmeric root, peeled and chopped (or 1-2 tsp. turmeric powder)
1 tsp. fresh ginger, peeled and chopped
1 tsp. coconut oil

Directions

Place all ingredients into a blender; blend until smooth.
Pour into cups and enjoy!

Topping Vegetables

The peppery aftertaste of turmeric makes it a good addition to nearly any roasted vegetable recipe. The spice works particularly well with roasted cauliflower or any type of root vegetables such as potatoes or carrots. You may also want to try sprinkling it on your favorite greens, including kale and collards.

This yummy recipe for roasted vegetables with turmeric gives you the anti-inflammatory and other health benefits of curcumin, and makes a healthy and flavorful addition to any meal.

Turmeric Roasted Vegetables

Ingredients

2 c. potatoes of choice, peeled and cubed
1 c. broccoli florets
1 c. cauliflower florets
1 c. carrots, peeled and chopped
1/2 c. radishes, cut in half
1/2 c. turnips, cut in half
3 tbsp. olive oil
1-2 tsp. turmeric powder
1/2 tsp. cumin
1/4 tsp. black pepper
Salt to taste

Directions

Preheat oven to 425 degrees.
In a large bowl, combine all vegetables with olive oil. Toss until completely coated. Add salt to taste.
Spray a large baking sheet with cooking spray. Place vegetables in a single layer, arranging them evenly across the sheet.
Roast vegetables for 30 – 35 minutes, or until vegetables reach desired tenderness, stirring halfway through.

Take a Supplement

Because curcumin is not easily absorbed into the bloodstream, you will see the greatest benefits by taking it in supplement form. It is easy to find curcumin in supplement form online or at nearly any health food store. The product Oncochron also provides cucumin, in addition to a variety of other natural substances that support healthy cell growth and help maintain healthy cellular inflammatory processes.

When the genetic material of the body’s cells becomes irreparably damaged, they are programmed to destroy themselves via a natural mechanism called apoptosis. When this process is not working properly, unhealthy cell growth can result. Curcumin works specifically to support the healthy functioning of apoptosis within the body’s cells.

Once you realize how easy it is to incorporate curcumin into your diet, you will wonder what took you so long to do so. Because there are no serious side effects to being purposeful about increasing your intake of moderate amounts of curcumin, you have nothing to lose by giving it a shot.

Gut Bacteria May Hold the Key to Maximizing Vitamin D Benefits

Jan 07 by Ewcopywriting

In recent years, the understanding of the role of vitamin D in immune system functioning has greatly expanded. Numerous studies have connected low vitamin D levels to a wide variety of chronic conditions and diseases. Yet, clinical research trials of vitamin D supplements have revealed inconsistent results. A new study out of the University of California suggests a link between the active form of vitamin D and gut bacteria diversity, which may play a role in explaining those inconsistencies.

The Supplement Question

Aside from its role in building strong teeth and bones, vitamin D is essential to immune system functioning. Diabetes, heart disease and cancer have all been associated with low levels of vitamin D. Clinical studies have demonstrated that deficiencies in vitamin D have been linked to a higher risk of autoimmune diseases, respiratory ailments and, in some studies, worse Covid-19 outcomes.

Yet, when running clinical trials to test the efficacy of vitamin D supplements, the results have been inconsistent, with some studies even failing to show any benefit at all. Naturally, in the face of so much evidence connecting vitamin D to health and disease prevention, researchers want to know why there are inconsistencies in clinical results regarding vitamin D supplementation.

The Link Between Vitamin D and Gut Bacteria Diversity

The Vitamin D that we consume in food and supplements must be processed by the body to become bio-available. In the liver and kidneys, vitamin D is converted to calcitriol, a usable, or hormonally active, form of the nutrient. The standard vitamin D tests measure the amount of this fat-soluble nutrient that has been stored by the body. Thus, the test measures what could be called the precursor to active vitamin D.

In the study, researchers measured three elements – the precursor to active vitamin D, the active vitamin D and the substance produced by the breaking down of the nutrient. They found a correlation between those with greater gut bacteria diversity and those with higher levels of the active form of vitamin D. Researchers also noticed that more diverse gut bacteria was also associated with higher levels of butyrate. This substance is a short-chain fatty acid that results from the process of digesting fiber that may yield a number of health benefits, including helping to prevent insulin resistance and colon cancer.

While this study does have its limitations, including a focus on older white males, the results are intriguing. Maintaining a diverse array of gut bacteria may hold the key to maximizing the health benefits associated with vitamin D by promoting efficient conversion to the active form. It is important to note that correlation isn’t cause. More research will have to be done in this regard.

Gut Bacteria and Health

Maintaining healthy gut bacteria diversity is an essential part of immune system health and brain health. Through their work in the body, for example in the digestive process, these bacteria play a critical role in a vast number of chemical reactions within the body. These chemical reactions encompass a wide range of critical activities, including extracting nutrients from food and converting those nutrients into forms that the body can use. Chemical reactions are also involved in the messaging and other functions of the central nervous system. Having less diversity in gut bacteria is associated with a number of chronic health conditions, including type 2 diabetes, obesity and autoimmune diseases.

Varied, Real Food Diet

The typical, modern American diet, incorporating far too many highly processed foods, has had a negative impact on gut bacteria diversity. Some studies show that artificial sweeteners and food additives, such as emulsifiers, also have a negative impact on gut bacteria balance and diversity. One of the most important steps to reestablishing a more healthy gut bacteria diversity is to eliminate highly processed foods and chemical food additives from the diet to the greatest degree possible.

The more varied the diet is, the greater the diversity can be expected in the gut bacteria. Choose whole grains and add plenty of fresh fruits and vegetables to the daily diet. Increase consumption of legumes, beans and probiotic foods. Some probiotic foods to consider incorporating into the daily diet include live-culture yogurt and fermented favorites, like sauerkraut and kimchi.

Diets don’t change overnight, so while working towards a healthier diet, consider taking a probiotic supplement. Some supplements combine prebiotics with probiotics, helping to improve the bacterial environment and diversity more efficiently. Antibiotics can kill off bacteria rather indiscriminately, so taking a good probiotic supplement after a course of antibiotics can be a smart health move.

Diversity For Better Health

The new University of California study linking active vitamin D and gut bacteria diversity adds to the growing body of evidence pointing to the importance of gut bacteria to health. In terms of overall health and well-being, including brain health and immune system functioning, the evidence is clear. Gut bacteria diversity is an essential part of good health. Fortunately, improving that diversity is well within the grasp of the average person via better food choices.

Study Suggests Taking Supplements May Reduce COVID-19 Risk in Women

Dec 21 by Ewcopywriting

Even with the much-anticipated arrival of the COVID-19 vaccine, there is still a long way to go before we are out of the woods in battling this deadly virus. Fortunately, you are not powerless when it comes to protecting yourself from infection. In addition to following the recommended protocols and proper personal hygiene practices, wearing a mask and practicing social distancing, there are steps that you can take to further reduce your risk of contracting the virus. While there is still a lot be learned about the ongoing coronavirus pandemic, new research points to how taking supplements may reduce COVID-19 risk.

A new study suggests that being intentional about taking supplements and certain vitamins may lower your risk of becoming infected with COVID-19. The supplement melatonin has also been demonstrated to be particularly effective at enabling your immune system to better handle these new viruses. Here is what you need to know about this exciting emerging research and how you can apply it to your life today to protect yourself and your family.

How Taking Supplements May Reduce COVID-19 Risk

A recent study by King’s College in London looked at data from 1.4 million participants through a COVID Symptom Study app to learn more about the role of supplements in reducing the risk of the COVID-19 virus. The participants of the study provided for review data regarding their regular use of various dietary supplements.

What was most interesting about the data analysis is that only females seemed to experience a benefit from taking supplements. There were four specific supplements that stood out as being a significant deterrent, for women, to contracting the COVID-19 virus:

Probiotics: Those who took probiotics exhibited a 14 percent reduced risk of contracting COVID-19.
Multivitamins: Those who took a multivitamin showed a 13 percent reduced risk of contracting COVID-19.
Omega-3 Fatty Acids: Omega-3 fatty acid supplementation appeared to result in a 12 percent reduced risk of contracting COVID-19.
Vitamin D: Taking supplemental vitamin D was associated with a 9 percent reduced risk of contracting COVID-19.

In particular, vitamin D has received a great amount of attention throughout the pandemic as being an effective protective agent. Some studies suggest that being diligent about taking vitamin D may also reduce the risk of developing serious complications if you do test positive for the virus. This protective effect is largely attributed to the vitamin’s ability to suppress cytokine production; one of the most severe complications associated with COVID-19.

Importance of Melatonin for a Healthy Immune System

While scientists have long understood the role that melatonin plays in regulating your sleep cycles, it has recently been revealed that this hormone can also help to support a healthy immune system. Clearly, you will be better equipped to avoid the severe effects of the virus if your immune system is working at optimal levels.

Melatonin is responsible for providing crucial antioxidants and anti-inflammatory effects to the body, boosting immune function as a result. Melatonin is produced throughout the body, including in the tissues of the gastrointestinal tract and in some immune cells.

Melatonin as an Immune Response Modulator

One of the primary ways that melatonin works is by acting as a modulator for the immune system. Scientists have discovered that the hormone can either boost immune response or suppress it, depending on the situation. This ability to discern when a full immune response should be activated or when it should be suppressed is especially important when the body encounters the COVID-19 virus.

Many individuals become severely ill when their immune system overreacts to the presence of the virus, triggering acute organ failure. Because melatonin can provide modulation of immune function, it may be a key weapon in helping the body to act appropriately in response to the virus.

How to Support Healthy Levels of These Important Nutrients

Now that you understand that taking supplements may reduce COVID-19 risk, how do you put this knowledge into practice? Here are the two primary ways that you can support healthy levels of these key nutrients so that you can put your body in the best position to fight the virus.

Diet

The cornerstone of all good health starts with a commitment to eating a nutritious diet. The building blocks of your diet should be fresh fruits and vegetables, lean proteins, whole grains and foods that are rich in calcium. If putting your body in the position to handle exposure to COVID-19 is your goal, be sure to focus on getting adequate amounts of vitamins D, A, and C as well as probiotics, iron, zinc and omega-3 fatty acids.

Supplements

Despite your best efforts, it can be challenging to obtain all of your nutrients through food alone. Look at supplements as a form of insurance to ensure your body has all that it needs to function at optimal levels of health. Cultivating a vitamin and supplement routine that includes the best supplements for protecting against COVID-19 is a good idea during these uncertain times. In your routine, be sure to include a melatonin supplement.

Even when the COVID-19 virus is not the threat that it is today, the lessons that we have learned about taking care of the body through vitamins and supplements will stick. Being purposeful about taking care of your body now will deliver benefits as you work to avoid the novel coronavirus, as well as in the future.